Painstorm XXVIII
Workout Details
For Time:
20 in box
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
20 in box
Coaching Tips
Strategy
- 1Pace yourself on the runs; maintain a steady rhythm to avoid gassing out early.
- 2For Box Jumps, focus on landing softly and fully extending the hips at the top before jumping down.
- 3Break up Pull-Ups into manageable sets to avoid fatigue and maintain form.
- 4Plan to chip away at the Overhead Squats and Thrusters; consider breaking them down to sets of 10 to stay efficient.
- 5For Handstand Push-Ups, ensure a controlled descent to protect the shoulders and maintain stability for your next reps.
- 6Manage your transitions efficiently between movements to reduce downtime.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during Handstand Push-Ups and Muscle-Ups to avoid injury.
Recommended Warm-Up
General Warm-Up: 1 Round
- 400m Run(Easy pace)
Mobility: 1 Round
- 10 Shoulder Dislocates with PVC
- 10 each side Hip Flexor Stretch
- 10 each side Ankle Mobilization(Focus on the bottom of the squat position)
Activation: 3 Rounds
2 rounds- 5 Box Jump(Focus on soft landings and hip extension.)
- 5 Pull-Up(Strict Pull-Ups are preferred.)
- 10 Air Squat(Ensure depth and form.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and scale complex movements.
- 1
pull up
Assisted Pull-Ups
- 2
overhead squat
Overhead Squats with lighter weight
Weight: 76/52 lbs (34.5/23.5 kg)
- 3
thruster
Thrusters with lighter weight
Weight: 76/52 lbs (34.5/23.5 kg)
- 4
muscle up
Pull-Ups + Dips
- 5
handstand push up
Pike Push-Ups
Scaled
Reduce weights by approximately 40% and scale movements appropriately.
- 1
pull up
Banded Pull-Ups
- 2
overhead squat
Overhead Squats with lighter weight
Weight: 57/39 lbs (25.5/17.5 kg)
- 3
thruster
Thrusters with lighter weight
Weight: 57/39 lbs (25.5/17.5 kg)
- 4
muscle up
Pull-Ups + Ring Dips
- 5
handstand push up
DB Press